Your heart is a muscle. Exercise it! Start moving in the roaring 2020’s!
Aerobics or endurance-based activities are integral to your heart health and mental well-being.
Dancing, walking, jogging, tennis, cycling, swimming, and hiking are all aerobic activities that can improve your endurance and energy level ~ find one that is “fun” for you.
Aerobics have also been shown to help with sleep patterns if done earlier in the day. Here are some tips:
- Start at your level of ability. You should be able to walk and talk at the same time.
- Breathing is important. If you experience shortness of breath ~ slow down a bit. Try pursed lip breathing. Breathing in through your nose and out through your mouth.
- Aerobic activity can be done in a few small bouts of 5-10 minutes throughout your day with a goal of 30 minutes.
- You may want to set a realistic goal and gradually increase your activity toward your goal.
- Your body responds best to changes in exercise intensity and type (e.g. cross training). Try alternating slow and faster bouts of activity.
- Perform 5 days of aerobic activity per week for heart health and overall lifestyle program.
- Just do it! Be consistent in 2020!
Contact us today to join our 21-Day Challenge or for a Discovery Visit for a “tune up” in the roaring 2020’s.
We continue to offer you monthly Otago Fall Prevention workshops, weekly Balance, Yoga and Pilates classes.
Call for more information – your heart will love you!
Ann H. Newstead, PT, DPT, PhD
14418 Old Bandera Rd. Helotes, TX 78023
Dr. Newstead is a Geriatric, Neurologic and Vestibular clinical specialist. Her clinic is located in Old Town Helotes, one block from Flores Country Store. She accepts Medicare and Advantage Plans. Call today.
It’s a New Year and it’s time to get moving!
Don’t wait until your pain or dizziness is out of control.
We can think of 1 million excuses not to move or exercise.
But what about starting today to get your life back so you can do your favorite activities with family and friends?
Make a resolution to begin today to move and keep moving throughout your lifetime!
There are many myths and misconceptions about your body and “no pain no gain” is one MAJOR misconception!
Here are some tips for the New Year:
- Begin your exercise or physical activity program gradually.
- Increase your activities over the next few weeks no more than 10% per week. Resistance training should follow the principle of “overload” however too much load can lead to injury. Go Slowly.
- You may be a little sore after resistance training, however that soreness should disappear in a day or two. Use ice and heat alternating to reduce your muscle pain. Blood flow to the muscle can help reduce delayed onset of muscle pain and prevent lactic acid build up.
- Keep moving. Gentle flexibility exercises will help increase your muscle length. A flexible yet strong muscle is your aim.
- Find a buddy to work out with. However, a kind reminder: move at your own pace not theirs. If you don’t think you can do an activity start at an easier level. You will be more likely to want to keep moving.
- Remember “Rome was not built in a day”. Increasing your program too quickly can cause pain and injury to a joint or muscle.
If you have questions of how to begin a lifelong program to reduce your pain and/or dizziness and would like a Discovery Visit consultation with Dr. Ann Newstead PT, DPT, PhD please call today (210)-833-8336. Certified Clinical Expert in Aging Adults, Geriatric & Neurological Clinical Specialist, Vestibular Specialist.
Join us for our next complimentary Coffee and Tea with Ann: “AHNew Year: Get Back In Balance” on Saturday, January 18, 2020 at 10:00 am – 11:00 am at 14418 Old Bandera Rd., Helotes, TX 78023. See you there!
Happy Holidays! The New Year “2020” is almost here.
Do you need a tune up? It’s not too late for AHNew start today.
Schedule a One on One Discovery Visit with Ann.
Why do we wait until the New Year to begin a physical activity program?
What if we prioritize our health and wellness as we do when we brush our teeth daily? Or as if we take a bath or shower daily? Or as if we eat three meals a day?
When our health and wellness is a priority, then we can engage in physical activity with less pain and dizziness.
Physical activity includes: our heart health, muscle and bone health.
But why do we neglect our bodies? We only have one body. Here are a few tips to integrate physical activity into your daily routine during the holiday and after:
- Walk daily. Park a little further away from the store. Find a walking buddy to keep you accountable. Walk a mall. Walk around the perimetry of the local stores and then do your shopping.
- Perform sit to stands while watching the “news” or during commercials. A great way to strengthen your hip and knee muscles.
- Practice balance daily while standing near a countertop (hold for safety) in your kitchen baking or while preparing for the day in your bathroom.
AHNew Physical Therapy is NOW offering a 21-day challenge! Move everyday for 21-days out of 30 days in the month of January 2020, and receive a special prize.
Text 210-833-8336 or call and leave a message to Ann with your name and your best phone number and text or say:
September is Fall Prevention Month
More than 25% of people aged 65 years and older will fall each year. Falls are the most common cause of both traumatic brain injury and fractures in older adults and are the leading cause of unintentional death for this population. In older adults, accidental falls are associated with low physical functioning, reduced postural and gait stability, slow righting and equilibrium responses and orthostatic hypotension (low blood pressure).
A fall can be defined as an event that results in a person coming to rest inadvertently on the ground or floor or other lower level. People often deny falling.
The common causes of falls are vision and hearing changes, dizziness, lower-extremity muscle weakness, loss of flexibility, pain, functional deficits in proprioception (sensory changes), balance, and walking. Comorbidities such as vestibular disorders, stroke, head injury, peripheral neuropathy, Parkinson’s disease, Multiple sclerosis or dementia can lead to falls. Musculoskeletal disorders such as low back and neck pain and Cardiovascular conditions can lead to a fall.
Physical therapists play a vital role in all stages of fall prevention management by addressing strength, flexibility, endurance, balance and ambulation concerns. As part of a health team, Physical therapists address negative effects of polypharmacy, incontinence and urgency (bowel and bladder), frailty, and the safety in home and community environments.
The key is prevention. Are you concerned about falling or someone you know who has fallen? Call today for a Discovery Visit with Dr. Ann H. Newstead, PT, DPT, PhD at 210-833-8336
Do you know someone who has dizziness, has vertigo, or who is out of balance?
Older people are at more risk for injurious or fatal falls. One in four people over 65 years of age fall. Falls result in more than 2.8 million injuries treated in emergency departments annually, including over 800,000 hospitalizations and more than 27,000 deaths. (NCOA 2019)
The cost of a fall can be devastating, not only hospital costs (over $70B by 2020), but also loss of mobility and independence. Falls can also lead to a downward spiral of further decline in ability to function in the home and community, mood changes, social isolation and lack of interactions with family and friends. A fall may leave your loved one fearful of falling and unable to perform the activities they enjoy most e.g. walking, hiking, dancing, shopping, or golfing, to name a few.
Falling is not an inevitable result of aging and can be prevented through evidence-based fall prevention programs, such as Otago, that is delivered by a trained expert.
Do you want to improve the quality of life of someone you care about? Join us at our next Otago Workshop:
Otago Exercise Program Workshop – FREE EVENT!
Saturday, August 10th, 2019
10:00 am – 11:00 am
Please RSVP by calling (210) 833-8336
What else can you do to improve your loved one’s balance and reduce falls?
- Perform a safety check of the home environment by clearing out clutter, removing throw rugs and other trip hazards, and wearing proper fitting shoes
- Review all medications for side effects
- Encourage use of an appropriate assistive device such as a cane, a walking pole, or a walker
- Support by attending group or individual exercise activity programs to build muscles (force, endurance and power), aerobics, flexibility, and balance training
For more information about a Discovery Consultation Visit, please call (210) 833-8336, or send us an email at: firstname.lastname@example.org.
Dr. Ann H. Newstead, PT, DPT, PhD
Certified Exercise Expert in Aging Adults (CEEAA)
Specialization in Geriatrics, Neurologic and Vestibular Rehabilitation
AHNew Physical Therapy
14418 Old Bandera Rd.
Old Town Helotes, TX 78023
How to Start Walking Program for Your Health…And
Keep Going –
March 2019 – Blog
It’s spring! It’s time to get out and enjoy the
fresh air and sunshine. A walking program is a perfect way to get energized.
Don’t let knee or back pain hold you back – walking is a perfect way to keep moving.
How do you start? And how do you keep going?H
Select the best time of day. Find a friend or buddy who can walk with you and keep you both accountable. Take a few minutes to select your clothing, good walking shoes and don’t forget your water.
Select a pace that you can walk and talk at the same time. Add an easy warm up of 5 to 10 minutes of walking, followed by gentle stretches, works well. Increase the intensity of your walk by speeding the pace up just a little bit at a time. You can also increase your distance not more than a few minutes each session.
End with a cool down by slowing your pace, doing a few gentle stretches, and drinking some nice cool water and eat well-balanced nutritious snack – more on this next month!
Every step counts! Aim for 10,000 steps a day. We will be holding a free Informational Workshop on “How to Start a Walking Program” was Saturday, Walking Clinic at Helotes Fitness Park on March 30th at 8:30 and 11 am (near Parrigin and FM1560).
Enjoy your spring and start AHNew!